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Deadlift – 20 minutes to work to a heavy set of 5 4 RFT 12 Deadlift @ BW 12 Toes to Bar 12 Burpee Beginners: Lighter DL and Knee Ups Advanced: 225/145# DL Mobility: Gulte Lax ball smash, T-Spine [...]

Strength: Overhead Squat – 15 minutes to work to a heavy double Then, 12 min AMRAP of: 5 Shoulder to Overhead (135/95lb) 7 Box jump (24/20”) 9 Wall Ball (20/14lb) Beginner options: lighter [...]

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps [...]

Strength: HBBS – heavy set of 3 20 AMRAP 3 wall climbs 10 Up/Downs 5 P Pass thrus 10 Grasshoppers http://www.crossfit-johnscreek.com/wod-for-wednesday-november-28-2012/ Beginners: go as far as [...]

Strength: KB Clean& Jerk, KB Snatch 3 RFT: 10/10 KB Clean and Jerk (24/16k) 15 Wall Ball (20/14lb) 20 Burpee Beginners: lighter KB, lighter WB, ½ count of burpees Advanced: Scale up to a [...]

For time: 100ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climbs 50 Box jump (24/20″) 25 Overhead squats (65/45lb) 25 L-pull-ups 50 Sit-ups Beginners: Form for [...]

Strength: Split Jerk – 25 minutes to work to a heavy double Then, 21-15-9 for time of: Front Squat (115/75lb) Toes-to-bar 400m Run (after each round) Beginners: lighter BB or Goblet squat, [...]

Strength: 3 position Cleans – 20 min to work to a heavy double Then, AMRAP 15 Min of: 8 Power Clean (135/95lb) 10 Weighted situps (45/25lb plate) 25 Double-unders Beginners: Lighter BB, [...]

Strength: Strict Press 3-3-3-3-3 AMRAP 12 min – partner up – just add one each round: Curtis P (95/65lb)* Burpee Sit-up *Curtis P = Clean, leave bar in front rack, lunge L, lunge R, [...]

Strength: 2″ Deficit Deadlift 3×3 at 80% of your 3RM. Beginners should not work in a deficit. Then, 15 Minute AMRAP: Buy-in 50 DUs (one time only) 9 Thrusters (95/65lb) 15 Push-ups 40m [...]